Df 80, 200 mt splits, pace 2-30 and 2-15,

Df 80. Just ski.

Df 40, cool-down

Df 150, rpm 60, pace keep just under 2-12, steady Sunday ride, hoped to keep hr under 130, didn’t quite make it.

Df 75, rpm 75, easy ride.

Df 225, rpm 50. Easy power ride.

Df 100, rpm 65, pace 2-20.

Df 90, sr under 28, pace under 2-30, testing my shoulder.

Df 100, sr 20, 500 mt splits, make each one a little quicker.

Df 200, easy power ride, 5 min warmup, then rpm 55,

Df 36. Cool-down, spin a bit, then bring hr down

Df 100, medium ladder, 5 minute splits, 60 then 65 and 70,

Df 75, real easy day, bad head cold, keep rpm under 70,pace under 2-30. Hr under 100.

Df 40, cool-down

Df 185, Sunday power ride. Rpm under 60,

Df 70, easy ride

Df 100, sr 20, 10 minute workout, 2 min splits, make each one a little quicker.